Endive Boats with Chicken Salad

Looking for a "different" protein salad lunch option? Here's a favorite that's totally Kimkins low carb friendly!

We've all seen Belgian endive in the produce section of our store and wondered, "What would I do with it?" This pretty hors d'oeurve was practically created for endive!

By the way, endive is pale because it's grown in near darkness (light is what creates green color through photosynthesis in veggies). Fresh endive is very pale, so skip the darker types which indicate it's been exposed to light for awhile and is old.

Ingredients (makes 8)

• 1 head endive
• 3 oz cooked chicken (or canned tuna, crab or salmon)
• 2 tbsp spinach, cooked and well drained
• 2 tsp light mayo
• 2 tsp plain yogurt or 1/2 tsp mustard
• 1/4 tsp dill, dried or fresh (optional)
• 1/4 tsp curry (optional)
• 1 tsp crushed walnuts (optional for crunch)
  

Trim stem end of endive and separate into individual leaves or "boats". Clean, dry, set aside.

In a small bowl mix mayo, yogurt or mustard, dill, pepper. Add salt to taste. Mix well and add walnuts or pine nuts (optional). Finely dice or grind chicken breast. Add mayo mixture, blend and fill endive boats with small spoonfuls of chicken salad recipe.

Top each with a dollop of spinach and enjoy!

Tex Mex Fajita Wrap

Absolutely delicious, versatile and so easy! This is a special fast version for busy people and the carb count is Kimkins low carb diet friendly!

Ingredients (serves 8)

• 4 chicken breasts, pounded & sliced thin
• 2 green bell peppers, seeded & sliced thin
• 1 onion, cut in half & sliced thin
• 1 jalapeno pepper, seeded & minced (optional)
• . 5 cup chicken broth
• 2 tbsp cilantro, finely chopped (optional)
• 2 baby carrots, finely chopped
  
• 2 garlic cloves, minced
• 2 tsp ground cumin
• 1 tsp ground chili pepper
• 1 tsp each black pepper & salt
  

Put chicken broth, garlic and spices into a small bowl, mix well and set aside. Place chicken, onion and bell peppers in a large mixing bowl and add chicken broth mixture. Marinate for 15-30 minutes.

Pour chicken & veggies into a large skillet, cover and cook over low heat for 15 minutes, checking occasionally. When veggies are fork tender, remove cover and turn heat up to high until most of the liquid is gone. Sprinkle with cilantro, stir and serve!

For even lower calories, add extra Kimkins friendly veggies. Perfect for an easy lunch the next day! Use butter lettuce or romaine lettuce and enjoy a Tex Mex wrap!

Wedding Brunch Eggs & Mimosas

Yet another fabulous brunch recipe and perfect for Kimkins dieters!

The only thing to surpass the elegance of this dish is the simplicity! Everything can be made ahead and assembled at the last minute, including the poached eggs.

I serve faux mimosas as a festive accompaniment. Very pretty on a wedding breakfast table!

Ingredients for Wedding Eggs & Ham
(serves 8)

• 8 oz ham, extra thin sliced
• 1 bunch asparagus spears, cooked and chilled
• 8 eggs
• salt & white pepper to taste
  

Super simple!

To Serve Cold

Arrange 1 oz ham slices on pretty plates. Top with asparagus spears and place poached egg on top. Season to taste and serve! My sister adds a small dollop of salsa and a sprinkle of shredded parmesan cheese.

To Serve Hot

Steam asparagus until fork tender (4-5 minutes), drain. Saute ham slices in nonstick skillet until warmed through (1-2 minutes), cover and hold.

Poach eggs by heating 1" water in large skillet to a simmer. Add 2 tbsp vinegar (keeps egg shape, doesn't affect taste). Break each egg into small bowl and slide into the water. Cook 2-3 minutes until whites are set.

Arrange ham on pretty plates, place asparagus on top then carefully remove poached egg from water with a slotted spoon (allow to drain briefly) and place on top of asparagus.

Season to taste and serve immediately. Delicious and elegant!

Ingredients for Kimkins Faux Mimosas
(serves 8)

• 24 oz Crystal Light Orange Sunrise (1 tub made strong)
• 24 oz Diet 7-Up OR
• 24 oz champagne
  

Make 1 tub of Orange Sunrise the night before to allow chilling. Pour 3 oz into 8 champagne flutes and top with 3 oz Diet 7-Up. Serve immediately.

Peppercorn Filet Mignon with Peppercorn Sauce

With Valentine's Day arriving, we've rustled up (beef joke, sorry!) a fast, delicious steak recipe with a super quick peppercorn sauce. Our version is less complex (and lower calorie) than the traditional -- perfect for Kimkins low carbers!

Ingredients (serves 4)

• 4 filet mignon, trimmed
• 2 cup double strength beef broth
• 2 tbsp red wine
• 2 tbsp black peppercorns, cracked
• 1 tbsp shallot, finely minced
• 2 tsp butter
• salt & pepper to taste
  

Crack the peppercorns by crushing lightly in a mortar & pestle or in a ziploc baggie and smack with a heavy saucepan.

Pan sear filets in a non-stick skillet (use cooking spray) for 3-4 minutes on each side for medium rare. Cover and let rest while preparing the sauce.

Heat beef broth over medium high flame until reduced by half. Add shallots, peppercorns and wine, cooking over medium 5 additional minutes. Adjust seasonings and add butter.

Pour sauce over the filets and serve!

QUESTION

I know that beef provides many nutrients that are good for me, but what about the fat content and can we have it on the Kimkins diet?

ANSWER

Beef is delicious and very versatile for Kimkins friendly recipes! What's key to incorporating beef into your menu plan is to read labels carefully and choose extra lean cuts.

The most deluxe beef cut is arguably filet mignon which rings in at a very reasonable 185 calories per broiled 3 oz serving. Pay attention to whether you have a petite 3 oz serving or the entire 6 oz serving at double the calories.

Check your cooking method, too. Grilling and broiling are fantastic low calorie cooking methods, but frying or basting with butter sauces will boost the calorie count significantly.

Read this extra info on the health benefits of beef:

The beef industry has responded to consumer concerns about fat and is now producing a product that is leaner and contains less visible fat than it did just 10 years ago.

Half the fatty acids in beef are monounsaturated, the same heart-healthy kind found in olive oil.

32% of the saturated fat in beef is stearic acid. Studies have shown that stearic acid has a neutral effect on blood cholesterol levels.

There are at least 29 cuts of beef classified as lean or extra lean according to USDA labeling guidelines. On average, these cuts have 6.2 grams of total fat and 2.3 grams of saturated fatty acids per 3-ounce serving. They are: eye round, top round, round tip, top sirloin, bottom round, top loin, tenderloin and flank steak.

Beef contains conjugated linoleic acid, a fatty acid that recently has sparked a lot of interest in the scientific community, due to its numerous potential health benefits.

Indian Curry Soup

Kimkins member, Singing Lass, was kind enough to share one of her favorite low carb Indian soup recipes. The heat from the curry and the hint of sweetness from the lite coconut milk and sweetener make a perfect combo!

Ingredients

• chopped chicken, turkey, beef or shrimp
  

Add spices according to personal preference

• white pepper
• curry powder (read label for carb count)
  
• ground cumin
• ground cinnamon
• minced garlic
• splash lite coconut milk

Add veggies according to your carb preference

• chopped baby spinach
• sliced mushrooms
• sliced red pepper
• sliced yellow squash
• sliced green onion

This is a casual recipe, so start with a can of chicken broth and mix/match the curry powder, cumin, cinnamon and white pepper. Let simmer, taste and adjust spices if needed.

Add 1-2 oz of lite coconut milk, veggies and chicken or turkey. Simmer an additional 10-15 minutes or until tender. Serve and enjoy!

Singing Lass (105+ pounds lost!)

Read her original post with more variations here:

Sure! I have to warn, I am not an " exact" cook...it kind of is a cooking _style_ that runs in my family. I vary things a lot, add a bit of this and that...kind of like I have a palette of my low carb " green light" foods and spices and I go with what I have on hand. I also typically cook in 1-2 serving portions because I am single.

The curry soup is really easy, here are different ways to make it and various ingredients you can add in.

*Chicken broth---a can will work, or I often will use like half a carton of the organic free-range kind that I think has a bit more flavor.

* curry----this can be a curry powder, or paste. Make sure to read carb contents--powders are *usually* safe, pastes have a bit more carbs...there are all kinds of curries out there, yellow, red, green etc....what I keep on hand is a standard yellow curry powder, and a jar of red curry paste that is pretty low in carb.

* lite coconut milk---you can buy this canned, make sure to get the light kind, and read the labels because carb counts vary between brands. ( " A taste of Thai" brand in my cupboard says 2 carbs per 1/3 cup--and I think another brand is even lower but was not at the store I last bought this at).

* garlic
* Asian seasoning or Chinese 5 spice
* cumin
* cinnamon
* Splenda
* optional veggies -- green onion, celery, spinach, yellow squash etc ...
* meat---can add pre-cooked chicken, steak etc....as well.

Now, the basic broth is just the chicken broth, and a couple spoons worth of curry. I think this is the kind of soup the individual has to make a bit according to their taste and degree of "spice" I personally like it a bit spicy sweet, not too hot. You then can add other spices in what combo you like...I add in garlic, Chinese 5 spice, a little cumin and cinnamon for the touch of sweet to compliment the curry. I also add 1-2 spoons worth of Splenda for this reason as well. Coconut milk, I tend to add about 1/4 of a cup to it, which gives a touch of creaminess to the broth as well.

The broth alone can be a tasty snack or drink on it's own, and tastes much like the soup served in an Indian restaurant here I love ....BUT, if you want to make it a meal, you can simmer various veggies in it ( see list above). I sometimes will throw like two chicken tenders in a pan and cook up with similar seasonings...garlic, a little curry etc...and then break up and put it into the soup and let it simmer in it for a while.

For those on k/e [Kimmer Experiment] ...you can make the broth and just add a meat, or maybe a little green onion and celery just for a little flavor and texture. The restaurant that makes this typically just has onion, carrot slices and celery in it.

So, it really is easy to make, typically I only spend like 5 minutes prep on it, and about 15 minutes on the stove. A little more if I add meat---you can also toss in left-over meat too though. Typically it makes two servings I find.

oh! I also sometimes add shirataki noodles as well. I par boil them separately for a little while, then add them into the curry mix to simmer for 5-10 minutes to absorb the flavor.

Hope this was not too confusing---there just is not only one way to make it, and everyone has different 'spice" preferences when it comes to curry.

Kimkins Eggplant Pancakes

Are you an eggplant fan? Looking for a low fat high taste variation? Our thanks to Kimkins member, Staci, for sharing this recipe from Dolly Parton's family.

Ingredients (makes 10 pancakes)

1 medium eggplant
2 eggs, beaten
1 green onion (green part only, chopped fine)
1/4 cup water
1 tsp salt & pepper

Bake eggplant with water, covered until tender. Peel and remove the seeds. Mash and add eggs, salt and pepper. Mix well and drop by spoonfuls on a nonstick pan with nonstick cooking spray. Cook until golden brown on each side, serve hot.

You might want to experiment with a drizzle of Walden Farms 0 carb maple syrup (careful, it's not really 0 carb so don't go overboard!)

If you prefer a spicier dinner side dish, add 1/2 tsp garlic & onion powder when mixing.

Nutrition Info (per pancake)

Calories: 30
Carbs: 4 gm
Protein: 2 gm
Fat: 1 gm

Carmelized French Onion Soup

Here's a Kimkins friendly and absolutely yummy Caramelized French Onion Soup to boost your antioxidant intake. Super simple, chock full of onions and delicious reheated the next day!

Ingredients (makes 4 servings)

4 cups onion, sliced thin
4 cups beef broth
2 oz grated parmesan cheese
2 oz grated Swiss or Gruyere cheese
2 Tbsp garlic, minced
1/4 cup red wine (optional)
1/4 cup green onion or chives, chopped
1 Tbsp fresh thyme (or 1 tsp dried)
1 Tbsp Worchestershire sauce
1 Tbsp olive oil
1 Tbsp butter

Preheat oven to 400 degrees.

In heavy stockpot melt butter and oil, add sliced onions. Cook on low until caramelized (about 30 minutes), stirring often. Add garlic and cook 5 additional minutes.

Add beef broth, wine, Worchestershire sauce and thyme. Heat through, check for seasonings. Ladle into oven safe soup bowls, place on baking sheet. Sprinkle soup with parmesan cheese and top with Gruyere cheese.

Bake for 10 minutes or until cheese is melted and bubbly. Garnish with green onion or chives and enjoy!

Artichoke, Mushroom & Asparagus Salad

Try this delectable salad inspired by Giada de Laurentiis of the Food Network. Quick, rich in antioxidants, Kimkins friendly and very pretty to boot!

Ingredients (serves 4-6)

1 carton button mushrooms, sliced
1 bunch asparagus, sliced into 3-inch pieces
1 6 oz can Albacore, water packed
4 oz frozen artichoke hearts, thawed
1 cup cherry tomatoes, halved (optional)
1 Tbsp olive oil
1 Tbsp fresh tarragon, minced
1 shallot, minced
1 clove garlic, minced
1/2 teaspoon salt & black pepper

Warm the oil in a large skillet over medium-high heat. Add the shallot and garlic and cook until tender, about 2 minutes.

Add the mushrooms and cook until golden, about 5 minutes. Add the asparagus and artichokes and cook until the asparagus is tender, about 5 more minutes. Turn off the heat and add the tomatoes, tarragon, salt and pepper.

Mix together briefly and serve over fresh baby spinach or frisee salad for a delicious weekend lunch or on a Mother's Day buffet.

Gingered Carrot Soup

Grab a beta carotene boost with this vibrant and delicious soup!

Ingredients (makes 8 servings)

• 1 lb carrots diced
• 2 cup celery diced, strings removed
• 1/2 cup onions chopped
• 1/4 cup fresh ginger minced
• 2 tbsp light cream
• 32 oz chicken broth
• 1 tablespoon olive oil
  
• 1 tsp white pepper
• 1 tsp garlic powder
• 2 tbsp chives or green onion minced
  

In a large pot, heat the olive oil over medium heat. Add the onion and ginger. Cook until the onions become translucent. Add the diced carrots and celery, then add enough chicken stock to cover them. Simmer for for 15-20 minutes or until the carrots are very soft.

Place the carrots, cream, celery and chicken stock into a blender or food processor and puree until smooth. Season with pepper & salt, garnish with chives and serve.